WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 1000 Sandwich - you want HSPU with that? Workout

    1000M Run
    30 Hand Stand Push-Ups
    1000M Row

    Mods - did another 1000m run instead of the row. Used 1 ab mat on the HSPU but didn't touch my head to it...I did try to make sure that I was getting as low as possible without having to stop after every one though.

    This was my first time running in a while...felt okay but I'm pretty sure I didn't have great form...it may be time to get back in with our Endurance class!

  • Gut Check Workout

    10 TGU each hand

    For Time:
    - 1 Mile Run
    - 40 Pull Up

    After Party:
    - 15-10-5
    - Weighted Sit Up
    - Unweighted Sit Up

  • Kettlebell Medley Workout

    For time:
    10 Turkish get up
    20 KB snatches
    30 KB cleans
    40 KB swings
    30 KB cleans
    20 KB snatches
    10 Turkish get up

  • CrossFit Michiana 14.03.12 Workout

    Power Snatch 5-5-5-3-3
    95-115-135-145-145

    21-15-9
    Deadlift 225#
    400m Run
    [8:06]

  • Aerobic work Workout

    Run for 30 min
    5 km
    146/165
    6.27/5.28 min/km

  • Split Lip Workout

    8 MINUTE AMRAP
    -7 Deadlifts
    -7 Push Press
    -30 Double-unders / 90 Single-unders

    REST 2 MINUTES

    3 MINUTES MAX CALORIES ON ROWER

    RX 75#/55#
    RX+ 115#/75# & Double-unders

  • 01.24.2012 WOD Workout

    For Time;

    10 Handstand push ups

    15 KB Walking lunges 8R/7L arm

    20 KBS 1.5/1p

    25 Deadlifts 185/135

    100 Double unders

    100 Double unders

    25 Deadlifts

    20 KBS 1.5/1p

    15 KB Walking lunges 8L/7R

    10 Handstand push ups

    I had to mod this one a bit since I did it at home. I did kettlebell suitcase deadlift with 125lbs. instead of deadlifts.

  • TTP Strength 2.12.2016 week 2/6 Workout

    135 min
    WU for 10 min
    Skill: MU practice for 20 min
    Progressions

    1.SPP (skill)
    A. Alternate
    A1. Ring muscle up – (2 to 3) x (3 to 12), rest as needed before A2
    3x1 3x1 2x1
    A2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before A1
    20, 20

    B. Alternate
    B1. Power clean and jerk – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2 / 30 35 kg
    B2. Toes to bar – (2 to 3) x (10 to 20) (As Fast As Possible), rest as needed before B1 / 19, 16

    C. 7 minute EMOM
    5 to 15 cal row > 5 cal
    5 (deficit) handstand push ups > abmat

    2.Conditioning

    A. 10 minute AMRAP
    30 double unders
    15 wall balls @ 9/6kg (20/14lbs)
    15 power snatches @ 35/25kg (75/55lbs) > 20 kg

    Result A1: 3 + 4 wall ball

    RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before part B.

    B. 10 minute AMRAP
    250m row
    8 burpees
    10m overhead walking lunges @ 35/25kg (75/55lbs)
    8 toes to bars

    Result B1: 3 + 25m row
    Result B2: 3 + 45m row

    RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before repeating either part A or B (your choice).

    3.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • Skills & weightlifting Strength

    120 min
    WU for 15 min
    1.Skill: BMU practice for 45 min
    Progressions
    Bar muscle up 12 x 1 reps

    2.Weightlifting
    Snatch warm up
    A. High hang snatch

    B. Clean & jerk - straight from ground
    2x25 2x30 2x35 40 40

    3.SPP (skill)
    4 rounds for quality:
    5 HSPU
    5 C2B

    4.Cool down
    10 min AB
    Thoracic flow

  • DT Imported Workout

    5 RFT (20 minute cap)
    -12 Dead Lift (155/95)
    - 9 Hang Clean
    - 6 Push Press